Public Whiteboard

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Components

4 rep max FS

Metcon

9/6/22

3 Rounds:
30 sec Goblet Hold
10 hip circles each way
5 Front Squats

B: 4 rep max FS

In 12 min window:

Find 4 rep max FS

Aim for 80% of 1 rep FS

rest as needed

C: Metcon (Time)

5 Sets per teammate:

Teams of 3

Bike Erg 14/12 OR AB 12/10 cals
10 Dbl DB Step Over (50/35) (24"/20")

*Waterfall Start

post total time to whiteboard

teams with 2, first athlete simply wait 1:00 to get on erg

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 06, 2022

Male Clients

James
Mcbride

CrossFit: 12:00 PM

1 x 4 @ 205 lbs

Female Clients